Our Top Tips For Runners With Flat Feet

“Flat feet” can be defined as a condition where the arch of a person’s foot flattens or collapses. The outcome is that the inside of the foot looks flat when viewed from the side. In comparison to a normal foot, a very low or no arch exists on a flat foot. A range of problems can occur as a result of flat feet, including heel pain, bunions, ankle pain, knee pain and lower back pain.When partaking in exercise such as running, this can aggravate the problem even further. If you think that you may be suffering from flat feet there are a number of things you can do to help. Check out our top tips below to see how we can help you:

Orthotics:

When you have flat feet, some muscles are working harder to try and maintain the arch in the foot. Orthotics can also reduce the need for your muscles to compensate for any “hidden” imbalances in the foot, therefore reducing fatigue and promoting the kind of “muscle memory” that’s crucial to outstanding performance. Custom-made orthotics can also maximize the biomechanical function of your feet, legs and torso by aiding your control of foot movement. The use of running orthotics can greatly improve your performance and the difference is often noticed almost immediately.

Simple Exercises:

Doing exercises to improve your flat feet may improve your running ability. There are a number of exercises that you can do in order to help you. One that you can start off with is a towel grab; place a hand towel on the ground, the towel should be completely flat. Stand with your foot over the towel and use your toes and the bottom of your foot to scrunch the towel up. Then use your toes and feet to flatten the towel. Repeat five times for each foot. You can also practice raising your arch slightly when you’re standing. Your big toe and heel should all stay on the floor as you imagine you have a marshmallow under the arch of your foot that you don’t want to squash. This can help strengthen the muscles in the arch of the foot.

Correct Positioning of Your Feet:

When running, try and focus on the correct positioning of your foot. The area of the foot that first contacts the ground while striding is known as the “crash zone”. When a runner initially makes contact the ground, their efficiency/speed, footwear selection, and their ability to absorb shock are all determined. Foot strike is thought to be the cause of a range of running injuries such as:

• Shin Splints
• Patellar Tendonitis
• IT Band Syndrome
• Plantar Fasciitis
• Bursitis
• Stress Fractures

If you would like more information regarding flat feet, please don’t hesitate to contact us.